CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (3 x 5-6)

Accessory: 3 x 12-15 frog pumps

Metcon

Metcon (Time)

4 rounds for time: (22 minute cap)

500/400m row

25 wallballs (20/14#)

15 deadlifts

L1: 95/65+

L2: 205/135+

L3: 225/155+